Måndag

In 10 min
2-2-2-2-2 Back squat

For time (cap 15 min)
1000 meter Run
30 Handstand Push-Ups
1000 meter Row

Tisdag

In 16 min
3-3-2-2-1-1 Clean
3-3-3 Box jumps

AMRAP 7 min
3-6-9-12…
Clean and jerk
Toes-to-bar

Onsdag

Every 90 sec for 9 min
4-8 Pull-ups/toes to bar

AMRAP 15 min
9 Deadlifts
12 Hand release push-ups
15 Box jumps

Torsdag

In 16 min
5-4-3-2 Push jerk
3-3-3-3 Front squat

AMRAP 8 min
32 Double-unders
16 Reverse lunges

Fredag

Every 90 sec for 12 min
A) 4-8 Push-ups/HSPU
B) 3+3 KB Snatch

AMRAP 12 min
18 Wallballs
15 Pullups/Ring row
12 Power snatch